I’ve heard every excuse in the book:
- I have a ton of things to do today!
- I need to work overtime!
- My kids won’t let me workout!
- I can’t afford a gym membership!
Well let me ask you a question: Do you have 4 minutes?
If you have 4 minutes, then you can easily get a great workout in the comfort of your own home. If you don’t have 4 minutes, then you’re either lying to me, or you should see how you live your lifestyle. Busy people = stressed out people = unhealthy people.
Take just 4 minutes out of your day, 3-4 days out of the week, and move your body through an intense workout. The technique I’m going to show you today is known asTabata. Tabata intervals are quickly becoming the number one method of working out for people who are super busy and need to get and stay in shape super fast.
Here’s how you perform a Tabata Interval workout:
- Perform an exercise for 20 seconds non-stop, followed by a 10 second rest
- Repeat 7 times, for total of 8 rounds or 4 minutes
That’s it. That’s all you need to do!
Best Exercises for Tabata Training
The best exercises to use for Tabata intervals come from Circular Strength Training (CST). CST is a method of training developed by Coach Scott Sonnon. The whole idea behind CST is to move your body through as many directions as possible.
I personally like full body workouts for my Tabata Intervals. From my experience, full body workouts are the best for fat loss. And since CST focuses on compound movements, or movements that train more than one muscle group at once, they are the optimal source for effective bodyweight exercises.
Here’s a list of some unique CST movements you can try:
- Static Push Up
- Isometric Horizontal Pull
- Quad Squat
- Lunge Jump
- 1 Leg Squat
- Isometric Hip Thrust
- Isometric Push Up
- Jump Squat
- Wall Squat
- Quad Hop
- Push Up
- Shoulder Roll Through
- Tripod Switch
- Elevated Scorpion
- Hip Bridge
- Hip Lift
- Pillow Twist
- Spinal Rock Hip Snaps
- Swing Split
- Leg Swoop
- Table Switch
- Side Plank
- Isometric 1 Leg Squat
Create your Own CST Tabata Workout
Tabata workouts are the easiest to create. Lets say you want to workout 3 days a week for 4 minutes a day. Just choose one movement from the list above and perform it withTabata Intervals. Here’s a sample program:
Monday: Tabata Spinal Rock Hip Snaps
Wednesday: Quad Squat
Friday: Shoulder Roll Through
As you get stronger, you can add more days to your program. You may also have the desire to add additional exercises. But trust me, do not perform more than 5 tabata workouts within one session. You’ll burn out quickly. The workouts may be fun, but you also need to rest long enough to recover fully between workouts.